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How to Incorporate More Exercise into your Busy Schedule


How to Incorporate More Exercise into your Busy Schedule

In today’s fast-paced world, it’s common to find ourselves buried under workloads and responsibilities that leave us with very little time for exercise. We all know that exercise is important for maintaining physical and mental health, but it can be challenging to fit it into our busy schedules. In this article, we’ll explore some tips and strategies that can help you incorporate more exercise into your busy schedule.

Set Realistic Goals

The first step to incorporating exercise into your busy schedule is to set realistic goals. Don’t set yourself up for disappointment by aiming for an hour-long workout every day if you can barely fit in 20 minutes. Start small and work your way up. Setting smaller, more achievable goals makes it easier to stick with a routine and helps build confidence.

Schedule Your Workout Time

Just as you schedule work meetings and appointments in your calendar, schedule your workout time. Treat it as an appointment that cannot be missed. Set a time that works best for you, whether it’s early in the morning or after work, and stick to it. Once you’ve established a routine, it becomes easier to make time for exercise.


When you have a busy schedule, it can be challenging to find time for exercise. Multitasking can help you kill two birds with one stone. If you have a job that requires a lot of sitting, consider investing in a standing desk or a treadmill desk. You can also take the stairs instead of the elevator, do some stretches while on a conference call, or take walking breaks during the day.

Get Creative with Your Exercise Routine

If you’re struggling to find time for a traditional workout, get creative with your exercise routine. You can do simple exercises during commercial breaks while watching TV, take a quick jog during your lunch break, or play a quick game of basketball with friends. Try different exercises and find what works best for you.

Make it Social

An excellent way to incorporate exercise into your busy schedule is to make it social. Exercise with friends or family members can make it more enjoyable and help keep you accountable. You can join a fitness club or attend group fitness classes, such as yoga or Zumba. Socializing and being active can reduce stress and improve your mood.

Track Your Progress

Tracking your progress can help you stay motivated and committed to your exercise routine. Use a fitness app or a fitness tracker to track your progress, set goals, and monitor your progress. Seeing progress can provide the motivation you need to continue with your exercise routine.

Frequently Asked Questions

1. How much exercise should I do per week?

The American Heart Association recommends at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week.

2. What are some easy exercises I can do at home?

Some easy exercises you can do at home include jumping jacks, push-ups, squats, and lunges.

3. How can I make exercise a habit?

Incorporate exercise into your daily routine and treat it as a habit instead of a chore. Schedule it in your calendar, make it social, and track your progress.

4. Can I still exercise if I have a busy schedule?

Yes, you can still exercise if you have a busy schedule. Make it a priority, set realistic goals, and get creative with your exercise routine.

5. What are the benefits of exercise?

Exercise has several benefits, including reducing the risk of chronic diseases, improving mental clarity, reducing stress, and improving sleep quality.

6. How can I stay motivated to exercise?

Stay motivated by setting realistic goals, tracking your progress, and making exercise a habit. Find activities that you enjoy and make exercise social.

7. How long does it take to see results from exercising?

Results vary from person to person, but you can start seeing results within a few weeks of starting an exercise routine. Consistency is key to seeing significant results.

In conclusion, incorporating more exercise into your busy schedule can be challenging, but it’s essential for maintaining physical and mental health. Set realistic goals, schedule your workout time, multitask, get creative with your exercise routine, make it social, track your progress, and stay motivated. Remember to start small and work your way up, and with consistency, you’ll start seeing results in no time.



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